Northview High School

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Date/Time
Date(s) - 05/05/2018
6:30 am - 7:30 am

The Q:
Mr. Belding and Hacksaw

Location
Northview High School

Categories

Tags:
Sylvania


1 reply
  1. Wes Evans
    Wes Evans says:

    Cinco de Merkin
    Location: Sylvania Northview High School: Faith Hill
    Date: 05.05.2018 – Saturday
    Count: 14
    Q: Spider Monkey
    PAX List: Wal-Mart (FNG), Dauber, Mater, The Mick, Colonel, Magnolia (FNG), Elena, Mr. Belding, Balco, Pixar, Bluto, Froman, Splinter.
    The Thang: 13 men showed out for Spider Monkey’s VQ and left with inflated pecs and glutes.
    Warm-a-rama
    • Hip break rotation
    • Chest openers – thumbs facing away
    • Side straddle hops
    • Abe Vigoda – Windmill opposite toe touches
    • Single leg RDLs
    o 5 each leg
    • Back openers
    • Alternating 4 part lunge
    • Inch worms forward and back. Walk your hands out – walk your feet to your hands. –Reverse.
    • Bridges (on your 6)
    Work Out – Alternate locations from starting lot to Monroe street lot. Hill sprint on way back
    • Alternating Forward Lunge. In cadence. 5 reps. – Recover
    • Spider Man Merkins. In cadence. 5 reps – Recover
    • Alternating Forward Lunge. In cadence. 5 reps. – Recover
    • Spider Man Merkins. In cadence. 5 reps- Recover
    • Alternating Forward Lunge. In cadence. 5 reps. – Recover
    • Spider Man Merkins. In cadence. 5 reps- Recover
    Jog to next location. Side straddle hops as you wait for the 6.
    • Reverse Lunge. In cadence. 5 reps – Recover
    • Cross-Over Merkins. In cadence. 5 reps – Recover
    • Reverse Lunge. In cadence. 5 reps – Recover
    • Cross-Over Merkins. In cadence. 5 reps – Recover
    • Reverse Lunge. In cadence. 5 reps – Recover
    • Cross-Over Merkins. In cadence. 5 reps – Recover
    Jog to next location. Scissor hops as you wait for the 6.
    • Lateral Lunge. In cadence. 5 reps. – Recover
    • Merkins with a kick. In cadence. 5 reps. – Recover
    • Lateral Lunge. In cadence. 5 reps. – Recover
    • Merkins with a kick. In cadence. 5 reps. – Recover
    • Lateral Lunge. In cadence. 5 reps. – Recover
    • Merkins with a kick. In cadence. 5 reps. – Recover
    Jog to next location. Jump rope as you wait for the 6.
    • 45 degree Reverse Lunge. In cadence. 5 reps. – Recover
    • Dolphin Merkins. In cadence. 5 reps. – Recover
    • 45 degree Reverse Lunge. In cadence. 5 reps. – Recover
    • Dolphin Merkins. In cadence. 5 reps. – Recover
    Jog to next location. Side straddle hops as you wait for the 6.
    • Fencing Lunge. In cadence. 5 reps. – Recover
    • Merkins. In cadence. 5 reps. – Recover
    • Fencing Lunge. In cadence. 5 reps. – Recover
    • Merkins. In cadence. 5 reps. – Recover
    • Fencing Lunge. In cadence. 5 reps. – Recover
    • Merkins. In cadence. 5 reps. – Recover

    Flutter Kicks. In cadence. 5 reps. – Recover
    Cross-over Plank walks. In cadence. 5 reps. – Recover
    Flutter Kicks. In cadence. 5 reps. – Recover
    Cross-over Plank walks. In cadence. 5 reps. – Recover

    Bridge to hip lift. In cadence. 5 reps. – Recover
    Lateral Plank walks. In cadence. 5 reps. – Recover
    Bridge to hip lift. In cadence. 5 reps. – Recover
    Lateral Plank walks. In cadence. 5 reps. – Recover

    Reply

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